March 26th, 2016 By escalade

4 Men posted for The Smokehouse Leg Burner. 3 Men posted for a 3 mile OTB trial trail run at 6:15 or soon as the gates opened.

Warm Up: 

• Mosey to around the lot with some high knees.
• 20 SSH
• 10 Windmills
• 15 Imp Storm Troopers
• 10 Merkins

To the shelter:

• 15 Step up each leg.
• 10 Dips in cadence
• 10 Box Jumps.

To the field:

4 Corners on the field

• 10  Merkins
• 20 Jump Squats
• 30 Smurf Jacks
• 40 LBC in the dirt
• 10 Diamond Merkins
• 20 Lunges (10 ea leg)
• 30 Toyotas
• 40 Reverse Crunch
• 10 Military Merkins
• Al Gore
• 30 Monkey Humpers
• 40 Squirm in the dirt immediately followed by Superman Banana.

Ring of Fire:

Big circle (for 4 guys) with 1 guy bear crawl around the group while the group performs a named exercise.   Two guys around before changing the exercise.

• Mackentyre n Dye.  (not sure how thats spelled)
• LBC
• Squats
• Merkins
• Something I cannot remember.

To the hill for Quadraphilla.

To the Basketball Court for Suicides.  (Start with run across court and back 1 min.  Each successive minute add one more length of court to the run.)   We finished at 5 laps.

Lt Dan.  after some discussion on if it was supposed to have 2 Lunges or 4 Lunges per Squat…   All agreed 2 Lunges per squat was the correct choice.    1 Squat, 2 Lunges, 2 Squats, 4 Lunges, 3 Squats, 6 Lunges..  you get the idea.. this went on to 10 Squats.

Thanks Ichabod for the Jack Webb suggestion.   (we’ll do later.)

At the Benches:

• 10 Dips
• 10 Incline Merkins
• 10 Decline Merkins

Back to the parking lot:

Perfect time to try that Jack Webb!

Mary:

• 10 Low Flutter
• 10 Freddie Mercury
• 10 Mason Twist
• 10 J Lo thanks Deuce
• 10 Peter Parkers thanks Ichabod
• 10 Crunch Frogs thanks Constitution
• 1 Min Plank

Moleskin:

1. Great weather, fellowship, and work today!    Not sure about anyone else, but my legs are smoked after that one.
2. Great to meet you Ichabod!  Hope to see back at The Smokehouse!
3. C-o-n-s-t-i-t-u-t-i-o-n.  Too bad there was no auto spell for the card today.  Guess we could have looked it up on the phone.   Lack of oxygen to the brain does weird things.
4. Coffeeteria was a blast..  Glad Deuce and I got a chance to see some of the Hburg gang.

Happy Easter!  He has risen!

YCH

Escalade

 

 

 

Boondocks, The Smokehouse

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